Hello
Mr Labrada, could you tell me if it's worth taking
creatine, and if so, how much should I be
taking?

The
guy who owns the gym I train at says 20 grams a
day.... I weigh 207 lbs, this seems high to
me.

What's
your advice on creatine doses, do you think it's
safe and is it really worthwhile for gaining
muscle and some strength?

Thank you in
advance.

John.

Hi John, creatine is
probably the worlds most popular sports
supplement, it's been shown in countless studies
to be both safe and effective. It's universally
recognised as one of the few supplements that
really does deliver on it's promises and does so,
cost effectively.

For anybody, who's goal
is additional lean muscle mass and
strength, I recommend it without hesitation.
You'll find your workout output increases
and your body becomes able to perform at higher
levels of intensity. Both these benefits directly
assist your goal of additional lean muscle and
strength.

You'll
also find improvements in anaerobic capacity as
well as post exercise recovery. In addition,
interesting studies from a variety of respected
individuals in the field have shown benefits in
brain function, glucose tolerance, even the
ability to reduce Sarcopaenia in the
elderly.

In
short, creatine is really one of those
"no-brainer" supplements, that along with a
quality protein powder and fish oils, I believe
most people should be taking every
day.

In
regards dosing, the 20 grams a day , your gym
owner mentioned, is what we call the loading
phase. 20 grams is the recommended dose during
this phase, but you only dose at that level for 5
days.

CREALEAN

After
that, you swop to what we call the maintenance
phase, the muscle cells are already saturated with
creatine due to the loading phase and you can
reduce your daily dose to around 5-10 grams a
day.

On
your rest days you should take it in the morning
or on an empty stomach. On your training days,
you can take it both before and/or after
your workout. Many people like to opt for 5
grams before and 5 grams directly
after.

If
you have CreaLean simply follow
the instructions on the label. There is no need to
cycle creatine.

Thank you for writing in
and be sure to keep us posted on your
progress.

Until
next time, stay healthy and
strong.

Get
lean, live lean!

Yours
for a Lean Body,

Lee
Labrada,

Founder
& CEO Of Labrada
Nutrition.

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